Examples of Distress Tolerance Skills
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| Getting still, closing your eyes and going to the beach | Imagery
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| Becoming aware of being in the presence of a higher power | Prayer
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| When I breath in I do a quick body scan and when I breath out I send the stress down my body through my legs into the ground. | Relaxation
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| I crochet, and stay focused on my hand. When my mind wanders, I bring it back to crocheting. | One thing in the Moment
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| I have learned that every difficulty I face, helps me to have more compassion for others. | Meaning
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| Deciding to spend 2 hours, unplugging/ turning off the phone and curling up with a good book | miniVacation
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| I keep thinking "I can handle this!" | self Encouragement
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| I can use this to make me a better person. (and turn my mind away from the source of this hardship) | Meaning
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| Calming down and unwinding | Relaxation
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| Taking a super slow walk across the room and back, feeling every part of my body move, each part of my foot hit the ground, feeling my weight shift. Focusing ONLY on walking mindfully | Onemindfully
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| Reminding myself of previous successes | self Encouragement
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| When in public and distressed, going to the bathroom and saying the Serenity Prayer over and over asking for wisdom, courage and acceptance | Prayer
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| In detail recalling my favorite place | Imagery
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| Taking the afternoon off from worrying | miniVacation
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| Go fishing | Activities
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| Write a note of appreciation to someone | Contributions
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| Reading a true crime story and being grateful to be alive | Comparisons
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| When feeling ashamed, watch a movie that is a love story or a comedy | other Emotions
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| I imagine loading my problems into a rocket,seeing the rocket fire up and launch into the heavens - then when the thought comes back, I remember that I launched it earlier | Pushing Away
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| I like to do word searches | Thoughts
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| I go work out | intense Sensations
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| do volunteer work | contributions
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| give something to someone else | contributions
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| make something nice for someone else | contributions
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| do a surprising and thoughtful thing | contributions
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| Pay for the meal of a stranger | contributions
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| play solitaire | Activities
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| participate in sports | Activities
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| go out to a meal | Activities
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| have decaf coffee or tea | Activities
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| go fishing | Activities
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| chop wood | Activities
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| do gardening | Activities
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| play pinball | Activities
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| invite a neighbor to play cards | contributions
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| have a fund raiser and give dontations to an animal shelter | contributions
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| Hold ice in your hand | intense Sensations
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| squeeze a rubber ball very hard | intense Sensations
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| take a hot shower | intense Sensations
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| take a cold shower | intense Sensations
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| listen to loud music | intense Sensations
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| snap a rubber band on your wrist | intense Sensations
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| suck on a lemon | intense Sensations
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| eat a piece of very sour candy | intense Sensations
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| Use the alphabet to identify things in our suroundings, starting with something that begins with an A | Thoughts
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| Build an imaginary wall between yourself and the situation | Pushing away
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| blocking it out of your mind | Pushing away
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| Yelling "STOP!" inside when the thought comes up again | Pushing away
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| Refuse to think about the painful aspects of the situation | Pushing away
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| Put the pain on a shelf | Pushing away
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| Box the pain up and put it away for a while | Pushing away
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| Imagining a vacuum cleaner coming up and sucking up the situation and putting it away | Pushing away
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| Count to 10 | Thoughts
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| count colors | Thoughts
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| work puzzles | Thoughts
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| watch TV | Thoughts
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| read | Thoughts
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| count backwards from 150 by 4's | Thoughts
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| spell words backwards | Thoughts
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| memorize a poem or something inspirational | Thoughts
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| memorize bird songs | Thoughts
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| learn something new | Thoughts
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| Watch disaster movies | Comparison
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| watch soap operas | Comparison
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| visit an ER waiting room | Comparison
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| visit a hospital waiting room | Comparison
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| compare yourself to people coping the same as you or less well than you and think "there but the grace of God go I" | Comparison
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| Don't Look for Peace. Forgive yourself for not being at peace. The moment you completely accept your non-peace, it will turn into peace. Anything you accept fully takes you into peace. | Radical Acceptance
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| "At fifteen life had taught me undeniably that surrender, in its place, was as honorable as resistance, especially if one had no choice." Maya Angelou | Willingness
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| When you surrender to what is and so become fully present, the past ceases to have any power. | One thing in the moment
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| Pain that is not accepted | Suffering
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| What changes suffering to pain | Radical Acceptance
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| Reliving a happy memory | Thoughts
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| When the pipes leak, When the bones creak,When the knees go bad,I simply remember my favourite things,And then I don't feel so bad. | Turning the Mind
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| When the joints ache, When the hips break,When the eyes grow dim,Then I remember the great life I've had,And then I don't feel so bad. | Turning the Mind
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| Remembering my grandparent's house where I felt loved and safe and walking through the house room by room, remembering the look, and smell in order to be able to go to sleep. | Imagery
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| "Only one thing has to change for us to know happiness in our lives: where we focus our attention." Greg Anderson | Turning the Mind
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| And if you eat, then smell. The aromas are not impediments to your day. Steak on the grill, coffee beans freshly ground, cookies in the oven. And taste. Taste every ounce of flavor. Taste every ounce of friendship. Taste every ounce of Life. | One thing in the moment
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| On a crystal clear, breezy 70 degree day, roll down the windows and feel the wind against your skin. Feel the warmth of the sun. If you run, then allow those first few breaths on a cool Autumn day to freeze your lungs and do not just be alarmed, be alive. | Onemindfully
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| "Using the power of decision gives you the capacity to get past any excuse to change any and every part of your life in an instant." --- Anthony Robbins | Turning the Mind
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| There are people who learn, who are open to what happens to them, who listen, who hear the lessons. . . . The question to ask is not whether you are a success or failure, but whether you are a learner or a nonlearner. -Carole Hyatt and Linda Gottlieb | Willingness
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| "Everything can be taken from a man or a woman but one thing: the last of human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way." ---Victor Frankl | Turning the Mind
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| "I held a moment in my hand, brilliant as a star, fragile as a flower, a tiny sliver of one hour. I dripped it carelessly, Ah! I didn't know, I held opportunity." ---- Hazel | Mindfulness
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| Grindinig and brewing a cup of coffee to enjoy the smell | self soothing
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| Putting on a favorite piece of clothings and being mindful of how it feels on your skin | self soothing
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| Getting still with a good view to watch the sun set | self soothing
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| Lighting a candle that smells nice and noticing the smell | self soothing
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| Going someplace away from traffic and listening to the frogs chirp | self soothing
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| "To learn to get along without, to realize that what the world is going to demand of us may be a good deal more important than what we feel entitled to demand of it - this is a very hard lesson." --- Bruce Catton | Willingness
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| "Forgiveness means giving up all hope of a better past." ---Landrum Bolling | Radical Acceptance
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| "There will come a time when you believe everything is finished. That will be the beginning." ---Louis L'Amour | Radical Acceptance
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Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
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